The Livy Method Podcast - Livy Method Day 57 - Spring 2025

Episode Date: June 16, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 2025 Support Group hosted on Facebook. This is a recording of the Day 57, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2025In this, Gina reminds listeners that five weeks is more than enough time to see meaningful change—if you’re willing to shift gears. She encourages you to picture the version of yourself who’s already hit their goal and start aligning your choices with that future you. Splitting meals? It’s not just about food—it’s a powerful way to disrupt food noise and rebuild trust in your body. Gina also challenges the guilt loop around indulgences, reframing missteps as information, not failure. From hunger cues to mental shifts, this one’s all about progress over perfection. You’re not behind—you’re right on time.To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi Method Podcast. This is where you'll have access to all of the live streams from my 91 Day Weight Loss program. With a combination of daily lives, guest expert interviews, and member stories, there is something new almost every day. Miss the Morning Live? Want to relisten to one of our amazing guest experts? Well, this is the place.

This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music. What's better than a well-marbled ribeye sizzling on the barbecue? A well-marbled ribeye sizzling on the barbecue that was carefully selected by an Instacart shopper

and delivered to your door. A well-marbled ribeye you ordered on the barbecue that was carefully selected by an Instacart shopper and delivered to your door. A well-marbled ribeye you ordered without even leaving the kiddie pool. Whatever groceries your summer calls for, Instacart has you covered. Download the Instacart app and enjoy $0 delivery fees on your first three orders. Service fees, exclusions, and terms apply. Instacart. Groceries that over deliver. Monday, week eight of the program. We still have week eight, all of week eight, nine, ten, eleven, and twelve. Five weeks left. We go right to the very last day. We don't wind things down,

we ramp things up. We like to finish stronger than when we started. That's why I love the structure of the 91 days. There's a start, there's a middle, there's an end. How you're going to feel at the end of the 91 days, trust me, no matter what is happening on the scale, you will be like, okay, okay, I did this. You're going to reflect back and be like, okay, yeah, that makes sense. And maybe if you're a returning member,

this wasn't your best session, but there is still five weeks left. Of course, the summer is here. You can feel it. Temperature finally starting to rise, finally feeling like summer. No doubt you're out and about. You're going to concerts.

You're hitting patios, barbecues, cottages, road trips, all of that. You want to feel your best. You absolutely are going to want to feel your best to have the best summer, to enjoy yourself. We've all indulged. We've all indulged. We've all felt gross and bloated and tired in all of that. It's about making choices that don't just fall in line with your goals, but make you feel good. Sometimes it's having the margarita. Sometimes it's having the beer in the

wing. Sometimes it's having those things. But it's amazing at this point how all the small things that you do will add up and make a big difference, especially because it's based on momentum. Your body doesn't want this fat any more than you do, especially at this point, especially if you're returning members. So it's just a matter of keeping that going. We are back to feeding the metabolism this week, back to single portions for the first couple of days. Make sure you're really digging into those portions. Be curious about the change from splitting up the meals and snacks last week to back to single portions this week and how you're feeling, not just physically, but also mentally.

This is another opportunity for a second round at that. Make sure you're super clear and let us know if you have any questions. Hi Carol at the lake for the next two weeks. So going to do my best, but not going to stress if I have some treats. So this is about losing your weight in a way that you're gonna be able to enjoy all the yummy bites of bits that life has to offer. We use food in so many ways to celebrate,

to show love, to bond, to survive, also because it's delicious and it's part of living life and life is too short not to enjoy these things. There's a big difference between enjoying and indulging. If you choose to enjoy something, right, I'm expecting that you're going to eat it, you're going to smell it, you're going to taste the flavor of it, you're going to have the memory of it, whatever that is, and then you are not going to berate yourself afterwards. Oh my God, why did I have that? I'm such a loser. I'm never going to lose my weight. All of this blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah, blah you're going to choose to have something, have it,

enjoy it, move along already. Right? I don't like the word cheat. What are you cheating on? You're cheating on yourself. The same thing with a treat. If it's truly a treat, you should enjoy it, not just physically, but the mental part of that.

And so the you with 20 pounds, 60 pounds, 160 pounds lighter, how does that person navigate life? How does that person show up at the cottage at the events or whatever? How does that person feel? How does that person look? What's the kind of, what does that person bring to the party? Right, because this really is about

working through your issues and associations, working through your habits, but it's also about creating a lifestyle that you want, a life you want to live. How you wanna show up, how you wanna look, how you wanna feel, your thoughts, the energy you show up, all of that. So the you that you keep envisioning, the one who's lost the weight,

the one that maybe gets up and works out or meditates, the one who's calm, cool, the one who's confident, that one. What is that person? How does that person, what's that person's summer like? And this is, you might not be there yet, but this is your opportunity to create that, right? Good morning. How do I reach out to the team to get progress help, not technical help? So this is it, right?

So at this point of the program, because you've signed up for our group program, this is it. And so what we've done is given you a lot of resources at this point, especially with all of our guest experts. So we provide the guidelines each week. Obviously, I'm guiding you day to day through our check-ins and our lives. And then we have all of our guest experts. So we've talked about learning strategist, right? Resources for the program,

how to set yourself up for success. We've talked a lot about mindset stuff with Dr. Beverly David, some incredible conversations, how your past can affect your current journey. We've talked sabotage, so we have another post today on sabotage. We've had medical experts, MDs join us, whether you're midlife menopause. We have hormone experts that come on and talk about your hormones, health issues,

four reasons why your weight might be slower to move. Behind the scenes, we have a team of program specialists who can answer any questions that you have. If you want to post any answers to your maximizing checklist, kind of give us some information that can help you. We will do our best to help assess you, help advise you. But it's in this support group. So this is what the Facebook support group. Now, some people feel like, well, I know people and I can, but unfortunately that is the nature.

That is the nature of the program with our group format. So you cannot reach out. There is no one behind the scenes because you can imagine if 26,000 people reached out by email to want personal help with their progress. First of all, we have to charge a lot more money. We have to charge a lot more money. So this is where you might want to reach out to a personal trainer.

For example, Andrew Blakey, by the way, who we didn't have an opportunity to speak to last week, is going to be coming on hopefully this week or next week. I still have to find a spot for him. Reach out to a naturopathic doctor. If it's the mental part of things, reach out to a psychologist. So we've offered a huge assets, assets and a variety of help here in the program. But besides that, it's really about empowering you to know what's going on with you, to have these conversations with our guest experts for you to figure out the next step in terms of

what you need. So if you need whatever help you need beyond what we offer in the program, then now you're walking away empowered to have those conversations. I was wondering, I'm signed up for fall and wondering if I have access to the app, track our food and really enjoy the app and tracking every day. Okay, first of all, we have five weeks. We're still not done yet. This is where I think sometimes people start future tripping and not that that's what you're doing and I will absolutely answer your question about the end of the program. So at the end of the program, you will still have access to the information in this group.

So that's not going anywhere except for any of our live segments because those tend to disappear after 30 days. That's just how Facebook runs the structure, but all the posts, the information you'll still have access to. If you've signed up for our fall program, you'll be able to continue to use the app in general tracking mode. So you'll still be able to track all the things that you'd like to track in the app if you've signed up for our fall program. We are also going to be offering a six-week summer club so over the summer time if you want to join our summer club it'll be a place where you have access to our program specialists they'll be able to answer any questions that you have throughout the summer

we're gonna do some fun challenges and a place to stay connected to our community soon as we have more information on that we'll post that for you. Now I know you might be thinking oh my goodness I'm nervous about the summer. We still have five weeks left and part of the five weeks is setting you up for success for that six-week summer break. So at the end of the program, you're going to follow this technique called personalize the plan, which is very much still following the program and the plans, not you doing your own thing.

That'll help you get through that six-week break. That break office is also really beneficial for a variety of reasons. You've learned a lot, and especially if this is just your first program, of course, if it's your returning member, you've learned a lot, and now it's time to put that into practice.

So you will absolutely still be able to lose weight over the summer, or some people prefer just to focus on maintaining their weight over the summer before they get back at it again in the fall. But we're gonna totally set you up for going to totally set you up for success. Totally set you up for success. So don't worry about that.

I think you've been saying all along, if you really want to eat something, eat it and enjoy it. And what I have found is that you need to get back on track right away. And then there is little loss unless you keep cheating too much. I don't think I'm missing anything, but if I am, let me know. The more consistent you can be about following the program, the sooner you're going to reach your goals. I want to be very clear about that. Cause I've heard people say in the past,

well, Gina said I can have this. And Gina said I can have that. If you are happy with what's happening on this scale and you are still indulging here and there, have at her. Have at her. I've worked with clients. Some of them are who like, they have a goal and they just like, they just want to do all the things. They've worked with clients, some of them are who like they have a goal and they just like, they just wanna do all the things.

They're like, meh, birthdays come and go, all these things, summers every year, I wanna make like, I just wanna get this done already. Like they just wanna come hell or high water, get this done, they've had enough, they're not interested at all in anything other than just reaching their goals as soon as possible. And then I have people who are like, Gina, whoa, like lay off.

I'm happy with the changes I'm making. I'm happy with what's happening on the scale. I guess I do want to reach my goals, but I also want to enjoy my life at the same time. And so then there's obviously, you know, somewhere in between. I think if you find that you keep indulging and then you get on this scale and you're frustrated, that's what's problematic, right? That's where it's like two steps forward, two steps back, two steps forward, two steps back.

And so when I say you can absolutely, you know, enjoy life and still see that scale move, you have more of your choices have to fall in line with your goals than any of this sort of indulgences or treats, whatever you want to call them, are coming into play. And that's not just food, right? That's also continuing to manage your stress, to move your body, to focus on getting a better night's sleep.

It's sort of like that trade off. And that's why I said some people will want to be like, I still want to work towards my goals in the summer. And other people will like, if I can just enjoy the summer and maintain my weight, then I'm good with that. And there's a lot of benefit in that, right? Being able to just maintain your weight over the summer. Summers are short here in Canada, where we live, we get like two, maybe three months

of like beautiful weather before it's back to the fall or winter and rain again. And so, you know, for various reasons, we like to, you know, we like to enjoy the food. We like to enjoy the drinks. We, you know, maybe like to spend more time around our pool than in our gym at the end of the day. So, you know, it is pretty short around here. So it just sort of depends on how you wanna navigate that.

But you do have to watch the back on track, especially if you're returning members. So back on track, if you're a new member, is a technique we're gonna introduce to you in the next couple of weeks. Once we start making changes to the food plan, so next week, we're gonna start making changes to the food plan.

And back on track is a technique that we're gonna introduce, which refers to the original weeks of the food plan that are so familiar to the body. This is more so it's less when you're trying to lose weight back on track and more so once you're in maintenance and just living your life. If you like go away for a vacation, come back. Your weight is up. If you have an indulgent weekend, your weight is up. Back on track is a technique that you'll be able to implement. So while you're trying to lose and even while you're solidifying your weight and maintenance, like your first round of maintenance, you really want to minimize the need for back on track.

What is a food noise with splitting your meals? What is food noise with splitting your meals? So food noise is, food noise is that what am I going to eat? What am I not going to eat? Why did I eat this? I should stop now. This I'm eating over eat too much. I just want to eat more that kind of a lot of people really deal with a lot of noise in their mind. They wake up, they think about eating, they have breakfast, they have a plan, they don't follow that plan, they regret that plan. Next thing you know they're thinking about lunch. And then tied into not just what they're thinking about next, but also tied into what they ate,

what they didn't eat, and then tied into how usually their self-worth comes into that. So it's a lot of that kind of negative, how their brain becomes wired, especially around food and especially if you've done any diets. And that can be really loud for a lot of people. In terms of the splitting up your meals and snacks, what we're doing with the tweak this week with the splitting up the meals and snacks, you might have noticed it's so radically different than probably any other diet that you've ever done. And so it's about shaking things up physically, making the body work extra hard for its food.

You know, you talk to people who've been on lots of diets and their body has suffered from not getting enough, and now you are giving your body, I wouldn't say more than enough because eating more often is about more food. It's about making the body work harder for its food. And then your brain where you're constantly eating, where as opposed to downsizing,

where you had to eat less, slightly less, people use words like, I'm starved, I'm deprived, like only from a few bites less, literally. And eating six times a day, nutrient rich foods. And that's because that reaction can be very like tied into their passive dieting, where they literally were starved, deprived, that deprivation style

thinking. And now you get people are like, ah, I'm so I don't want to eat. Do I really have to eat my second portion? I'm just I'm so full. And you shouldn't be full eating just enough. So you're satisfied again, you shouldn't feel full because it's not about eating more food. It's about eating more often. And so that really shakes things up, not just physically, but also shakes things up mentally. So the same people who were felt so starved and deprived by eating a few bites less are now feeling like, oh my God, do I really have to eat this second portion?

Right, like do I? So that really messes with your mind. Physically, and I saw some of you talking about how you're tired, digestion is one of the hardest things that our body does. And so this is not just eating more often. This is eating smaller portions more often, giving the body time to process and digest foods, really makes the body work hard. And so that is the lead up in the setup for our tweak next week, where we're going to

make it really easy for the body to get the nutrients that it needs. We're going to bump up foods that feed into your satiety hormones. We're going to decrease the number of times that you are eating and whatnot. So this week is the setup and the lead up to next week. So that's what that means. So true was downtown with a girlfriend yesterday who got me into the program. We are both craving pizza for lunch. A huge mistake.

We paid for it and still feel like crap today. Was so not worth it. So this is like, and so both of you, let me just put this out there. Both of you, and I don't know you obviously, but you're both trying to make change and that is part of your past. And how is that working for you now? What if you would have had something else that you walked away feeling really good? So first of all, whether you ate, and I don't wanna say salad, I hate using salad as the example, because salad, it's not about salads.

It's not about salads. Let's say if you ate something that you felt, something that you're gonna feel really good about, maybe some salmon on some salad, and maybe some quinoa or something, who knows? Whatever that is versus a pizza. And would that have made the conversation any like less good? That's good.

That's what we're about today. Let's get did the pizza make the conversation any better? Right? Did the did the pizza make the conversation any better? And then how would you have felt? So let's go back. So you chose to go somewhere, maybe I don't know who maybe had some tapas, maybe you had some, I don't know what you

chose something, you know, other than pizza and some whatever you envision would have made you feel good about eating. Doesn't mean and it doesn't have to be not delicious either. A healthy food out there that's absolutely delicious. So you would have gone there, you would have had this healthy food, you would have talked, you would have laughed, you would have hung out, you would have walked away feeling what pretty freaking amazing. You had a great connection, you had a great time, you made a good food choice, and you woke up today and you're like, you're right. Fucking yeah, let's go. And instead, right, you're waking up with regret, you feel, it's not a great way to kind of start off the week.

I love that you did this by the way, because this is the only way you're gonna make change is to recognize what no longer serves you. That's not working for me anymore. And this is what you're gonna realize, a lot of how you were living your life, it's not working for you anymore. The better you start to feel, the closer you get to your goals, you're gonna to realize. A lot of how you were living your life, it's not working for you anymore. The better you start to feel,

the closer you get to your goals, you're going to realize, ah, okay. Like, no thanks. You're going to get very clear on what works for you, what doesn't work for you. And so you're recognizing, okay, that doesn't work for me. That's great, I love that for you. And so next time you're like, have a conversation.

All right, well, I'm feeling really good. How are you feeling? I'm feeling great. Or, oh, I'm feeling really good. How are you feeling? Feeling great or I'm not, you know, not doing this. Okay, why not? What's going on? What can we do? Let's come on. Let's rally. Let's go.

You know, I find that we really are really great at supporting each other's failures. We laugh it off. We Joe come on. Let's drink some more. Let's eat some more. Let's toss ourselves some more, but no one's like, hey, come on. We got this. We want to make real change here, let's go.

What can we do? And so next time you go, if you reflect on that and how you felt versus how you wanna feel, if you, and you don't have to have done it to know you would have felt a million times better, then next time it'll give you a half a chance at choosing something else next time. Like who are the two of you?

What's your relationship? And this is big because your past could be tied into, this was where you went out with your girlfriend, you grabbed a beer and pizza, and you shot the shit or whatever, and that's your relationship, right? So now you gotta recreate that. Maybe it's you go for walks together.

I don't, it doesn't have to be like walks, but do you know what I mean? What is the new healthy relationship with your friend look like moving forward? You go for walks together. It doesn't have to be like walks, but do you know what I mean? What is the new healthy relationship with your friend look like moving forward? It just can't go back into the way it was before an old habit. So this gives you an opportunity to be like, what is this going to be about? And hey, and if that friend isn't that friend that you have that friend and they just want to eat the pizza and drink the beer and they're not interested, then maybe you got to find

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Service fees, exclusions, and terms apply. Instacart, groceries that over-deliver. How long do plateaus usually last? That's a loaded question. They can last months. Equal and opposite reaction. You lose 30 pounds, you might go three months without losing any weight. Just depends. I've been doing all the things. Good sleep, you lose 30 pounds, you might go three months without losing any weight. Just depends.

I've been doing all the things, good sleep, eating dissatisfaction, only stress I have is from the two pounds my weight keeps bouncing around. So, okay, so Heather, I don't know your circumstance, so excuse me on this. I don't know if this is your first program, 10th program, or whatever.

So if this is your first program, look to that maximizing post. There's also 150 sub questions that you can go into. Definitely double down on the four reasons why your weight might be slower to move. Now, you might not have food issues or hormonal issues or anything going on, but there might be some good insight in there.

I would go back to make sure you're not just stuck on what you did before if this is your other route. Sometimes we get stuck on what we were doing when the scale was moving, especially when it comes to our portions. And your portions are gonna change and evolve. So for example, your metabolism is increasing. If you're being more active, you have a higher energy output

and you're keeping your portions super small, the way maybe you started or you came into this program, that could be problematic. So just kind of assess where you're at right now and what you need. So make sure when it comes to those portions are really in the moment. Usually when you're just like,

that's usually when you're just about to have a break, ask yourself at this point, why do you think the scale isn't moving for you? Is it just because of a plateau? I don't know how much you've lost previously or leading up to this point. So sometimes people lose in larger chunks and then they need a longer plateau. You didn't really mention how long your plateau is. So you're obviously not

going to lose every day, right? So it just sort of depends. Everyone's a little different. What is your pattern at this point? So this is where if you're tracking on your app and there's still time to use it if you're not, if you go into your app and you click on the, the scale icon, click it, that'll pull up your graph. And you'll be able to see sort of your pattern of what weight loss looks like to you. So if you've been pretty consistent, the scales moving plateau, scales moving plateau, that'll certainly give you an idea. And it should kind of mimic. Usually it's the same pretty much. I mean, that does change program to program. Sometimes for people as their body's changing.

But it just depends what more can you do? It's usually not in the food, although it could be like if you've fallen back into what you like or love and not going for the most protein at breakfast. Sometimes we do that. We've gone from nutrient rich foods to just kind of like what's quick and easy supplements at this point. Have you added in any supplements or are you taking supplements before and you just sort of stop taking them?

It's that consistency, right? Is your body changing? Because if your weight isn't dropping, your body should be changing. And so when you're on a plateau, your body should be adjusting to the weight that you've lost. So you should be noticing your body change. There should be something happening. This shouldn't just be feeling like I'm doing everything and nothing's happening.

So as long as your body is changing, I'm like, that's good. I know you want the skill to move, obviously, but it should be one or the other, your weight dropping or your body changing. And if not, what's going on and why I love that you're checking stress levels or whatever you have going on could be you need to drink more water if you've been more active spending more time outside so just kind of like be in the now and assess your

situation what were you doing when the scale was moving what was going on in your life your environment all those things where you're at now I don't know if you're just talking like a week or I don't know if you're talking like you know week or I don't know if you're talking like, you know, a five week plateau, I'm not sure. If you put that out there and give us some more information we'll be able to help. Working behind the group, but working this week's tweak is my favorite, it's where I tend to lose the most weight

looking forward to this week. Hi, Crystal, right? I love this week too. And it's so opposite of what people think. Again, it's not eating more, it's eating more often. It also helps you really get into those portions as well. Dealing with extreme grief the last couple weeks still mostly on program. Hi Carol how are you hun? But confessed wine is also part of my day at the moment. There is nothing wrong with that. Nothing wrong with that.

There are moments in our lives where we just, it's like a fuck it. It's just like, you know, Gina, I just, I'm not gonna meditate during this moment of grief. I'm gonna drink the wine. I'm gonna do everything I can just to get through the right here, right now. And I think that we need to normalize that.

We need to normalize that. Like that's really important, right? It's not, this is not about being perfect or getting the perfect body. This is about trying to have as many choices as possible fall in line with your goals while life is happening while life is happening drinking as much water as I can in the middle of it awaiting news of the passing of my BFF just excruciating I'm giving myself some peace I'm doing the best I can I'm still here I'm sending myself some peace. I'm doing the best I can and I'm still here. I'm sending you so much love, Carol.

So life is shit sometimes and it's so hard. And so this is where there are so many times in life where weight loss can seem so insignificant. And so what I love about the living method, it's just all the things that you would do to be healthy. And so this, while you're here, this moment might not be about weight loss for you. This is showing up, this is meeting yourself

where you're at, this is what can you do to take care of yourself. Like this is doing what for you. Like this is so much bigger than weight loss, but it's these same things that you are learning and doing and working through with this program. So this is why sometimes it's not weight loss. It's just getting through these next few days, weeks, months.

It's a safe community to show up and be like, hey, I'm still here. This is still really important to me, but I got this going on right now. You know, and that's why it's about framing it. What is your motivator to drink your water? And I love that you have the wherewithal for this, right? I'm drinking the wine. It's not going to stop. It's what's getting me through. But let me also try to get my water in. Let me also try to get a little bit of breakfast. Let me get a little bit of food in. Let me, you know, let me go out and get some fresh air. Then that's just sometimes you're going to be able to do all the things and sometimes you're literally, it's you're just hanging in there, you know, I'm so sorry to hear that.

What is the start date for the fall program? September 8th is the start date for the fall program. Again, we have five weeks left. So what's really interesting, and especially if you're wavering on the last five weeks, right? Because you're gonna have summers are gonna come and go. You're gonna wanna learn how to navigate summers.

And five weeks is still a lot of time. If it's interesting that people, when they come in, because you signed up for the 91 days, right? It's interesting that people come in in the first five, five weeks of the program and expect to lose all their weight. And that's because the diets you did before you got that initial payoff. And let me tell you, it was weight loss, not fat loss. Right?

And so you saw that big, huge loss in the beginning, but then you forget just like that old crappy boyfriend or relationship or girlfriend and that relationship that you just think about the good parts. You forget about the bad parts. You remember that you did that diet, you lost all that weight in the beginning, and then you forget how it just felt like a fight and you couldn't get past that certain number. You had to eat even less, exercise even more, you were miserable, it was hard, and you gained it all back, right?

And so with the living method, you're building momentum. Your body is changing, not just physically, mentally acquiring the skills, changing who you are, how your body works, while your mind thinks, all of that. And so everything is coming together and building as opposed to those diets you did before, where you had to eat even less, exercise even more, just hang on and fight and it got harder because you were

legit fighting your body. And so you think about the first five weeks of this program you had no business expecting the world. Now I know you do see some people who lose 20 pounds in the first five weeks and whatever chances are maybe they're a returning member or they have the weight to lose, right? Or depending on where you're at, if you're a returning member. But it's all about that moving, shifting that expectation. The last five weeks of the program is where you should shift your expectations. We've had people in the program not lose one pound to week seven, which was last week, and then still go on and lose 30, 40 pounds in the back ends in the last five weeks of the program.

Now, the average is still averages out to one to two pounds. Still a yearly average is one to two pounds per week with the program, but depending on where you're at. So you want to be all in. Proud to say I have a new habit. Hi, Helen, three pound weight routine every morning after the live. Zumba starts tomorrow. I love that.

Right? What more can you do? Not what more can you do, but it's work smarter, not harder. And adding in those weights, man, that can make a big difference. I'm trying to stay away from the mentality of I can have this or that versus I can't have this or that to being consistent daily, moving my body and enjoying life and enjoying food. I understand that the daily habits that matter most. It really is.

It's not going to be any one thing that you do that's going to help you reach your goals. It's all the things in combination and the fact that life moves fast, right? It moves very fast. And before you know it, all the things that you've done have added up the underlying here is that your body doesn't want the fats. It's learned that it needed to store the fat. So it's just unlearning that and giving the resources it needs to make change and the opportunity to release fat.

I know that's really oversimplifying, but at the end of the day, that's the truth in it. So it's not like your body's fighting you. It's not like your body doesn't want this for you. A lot of times it's just life that's making it harder or we are making it harder for ourselves. That's why we have that post today on self-sabotage. People sabotage themselves in the beginning a lot of times because fear of failure. People start to sabotage themselves now because fear of success. You know, you can do it. So you're not as diligent.

You know you can do it and that freaks you out. So if you haven't seen it yet, be sure to check out that post. But absolutely, it's not... I'm an all or nothing person and I'm still learning this. Everything in my life is like, oh my God, this is going to be amazing or it's going to be a shit show train wreck. And luckily I have this great husband who's like Gina, there's middle ground. There is middle ground. You just have to with your weight. You have to not the middle ground can sometimes be

two steps forward, two steps back. Sometimes that's amazing in life, right? Like that's where what you got going on in your life that that just maintaining that's like, let's just talk about how just maintaining your weight is huge, learning how to maintain your weight, but you have to lean more towards the moving your, are my choices moving me forward? Am I inching closer to my goal?

And if you're not happy with the results that you're seeing, then have a good conversation with yourself. Am I holding myself back with the physical things that I'm doing with the mental things that I'm doing? It just sort of depends on where you're happy being at the end of the day. That's a lot like in that space now where you're just like trying to find that middle ground,

that's such a great place. That's all gonna feed into maintenance. Bigger picture, you've already lost your weight. That's the easy part, the maintaining part. So right now you're learning how to make how that middle part goes, right? Like that's huge. That factors into your weight loss just as much as the what to eat and when part of it. Good morning.

I finally started to take digestive enzymes after 15 years since having my gallbladder removed. So wish the surgeon would have suggested this back then. So grateful that this came up recently here. My digestion is proving I had no idea that this would have been impairing my efforts to lose weight." Yeah, because especially to your absorption of fats, right? You have a really hard time with fats when you're missing your gallbladder. It kind of dumps that extra cup of bile in there to help with digestion. So digestive enzymes, digestive bitters, also bile salts can really be a game changer. Sometimes you can be eating the food, but if your body's not getting the nutrients from its food, and if your body's not getting enough good fat, then it's going

to hold on to the fat that makes you fat at the end of the day. So that can be a game changer. A lot of people really underestimate the supplements. I am very mindful. I don't want anyone having to spend more money than they need to ever. Because if you've ever been broke ass, you're very cognizant and aware of that. But at the same time, there's a lot of science and research behind the basic supplements that we suggest. Omega-3, magnesium, vitamin D, obviously.

We don't do any crazy wackadoo stuff. And a lot of people think, I don't need those. And yet they'll struggle with the scale and then be like, I don't do any crazy wackadoo stuff. And a lot of people think, I don't need those. And yet they'll struggle with the scale and then be like, I don't need, I don't, I'm doing all the things, but they're not taking the supplements. You're not getting enough, you're not eating enough fish in your diet

or high omega-3 foods. That can be like, that can be a game changer. You're not getting a magnesium. It's hard to, you'd have to curate your whole diet to get enough magnesium, game changer vitamin D. And some people think, oh, I got the sun today as you go out with your sunblock on and your body covered. You know, you didn't you didn't get your vitamin D. And so people really they look at the food part and not really recognize, you know, the the supplements part really adding it in an ideal world.

You get it all from your food. I don't like to like get into like our foods isn't created the same and all of that, but that is the reality, right? So it can be a game changer. If you don't feel hungry on the second split of the meal, I know you've said to have a few bites. Can you explain why? Because I'm trying to listen to my body when I'm full to stop.

So there you just said it right there. Please tell me why. Please tell me why you're eating single portions, you're eating enough to be satisfied, how come you can split them in two and all of a sudden you're describing yourself as full on the first portion? Right? Think about that. Let me get back.

It's a great question. Let me get back. It's a great question. Let me get back to that. So if you truly don't feel hungry on the second split portion of the meal, I know you've said to have a few bites. Can you explain why? Because I'm trying to listen to my body when I'm full to stop eating. And usually in the past, I don't know what that was. Can you explain?

So let's think about that. So you're eating your portions right now, single portions of satisfaction, eating enough to feel satisfied. So you're really paying attention to that I love that first of all, it's not full. So that is you should never describe It as full because your sense of satisfaction could be eating too much so that's really important It should be enough in the moment. So you're walking away feeling satisfied. There's a big difference. I'm just a, and I'm not to get over like dramatic about words, but I'm a big believer in the words that you're using. And so you should mention be describing yourself ever as being full.

Enough. Satisfied. And I say that again, because some people their sense of satisfaction is literally undoing their pants, eating until they need a nap, like eating everything on their plate. And so this obviously helps you get in tune. And so you are taking the same portions that you're eating enough to feel full or satisfied, however you want. And then you're splitting them in two.

How come you're eating the first portion and then not hungry for the second portion? And I really want you to think about that. I'm not asking you, I want you to think about that. Chances are it's because you know you can have that second portion. And so it takes the pressure off of having to eat everything on your plate or eat until you are full.

And so that's why you want to make sure you're having those token of bites. It reinforces not only can you have that second portion, you have to have that second portion that doubles down on you being able to actually realize, did I eat enough to feel satisfied? Because if you just ate that first portion and then decided I'm not hungry for the second portion, guess what? All of a sudden, what's gonna creep in? Oh my goodness, I didn't eat that second portion.

Am I hungry? Am I, do I need to eat more? Yada, yada, yada, yada, yada. Right, as opposed to when you had that second portion, you know you ate some, even though you already had enough. And so that's otherwise, that's no different than eating less. And it's not just about the physical part of it. It's about that mental part of it. That mental piece is so huge. You're breaking those patterns. So you're allowed

to really tune into your hunger levels or your satisfaction cues knowing not only can you have that second, but you have to have a few bites of that second piece. Right. And so also like you shouldn't like, how are you again, you're taking that same portion, you're splitting it in two and you're so full on that first one that you're not hungry for the second one. You got to really pay attention to what's happening to your portions. This is an opportunity to really pay attention now that you're bringing it back to single portions, forget about the splitting of pay attention now that you're bringing it back to single portions. Forget about the splitting up the meals part

that we're doing at the end of the week. You wanna focus, and I love this for you, you want, and this is for everybody, you wanna focus on those portions today because you went from splitting those up to feeling full on the first one, not even wanting the second one, now you're back to single portions.

How is that affecting that? How is that affecting that? So? How is that affecting that? So, which you wouldn't have learned had you split up those meals and snacks. So that's the part of that. That's the part that you want to really pay attention to. Um, cause it could be Jane, that this is where in you, you stop being full, usually in the past, you didn't know what that was. It, this could be, it sounds like a situation where you're used to eating

everything on your plate or that sense of full, right? So, so some food for thought there. I love that you brought this up. sounds like a situation where you're used to eating everything on your plate or that sense of full, right? So some food for thought there. I love that you brought this up. That's a great question. On that note, that's what this week is about. That's exactly what this is about. Get curious. What happened in splitting up those meals and snacks? What was going on physically? What was going on mentally? What's happening? Bringing it back to satisfaction today. We're not just back at it, right? Robotically, we're digging in, we're getting curious. What did we learn? What did we learn?

We have a great lineup of guests this week. Cynthia Lois is joining me, talk about burnout and finding your pleasure and joy. Tomorrow, Erin DeGagne is gonna talk about pelvic health. Always a really interesting conversation. And Kyle Buchanan is talking about anxiety and weight loss on Thursday I'm gonna try to get an Andrew Blakey there

Next week we are not done We are not done if your brain is already going to the fall which of course sign up if you haven't if your brain Is already going to oh my goodness freaking out over the summer five weeks. We are not done yet We are not done yet. Have a fantastic rest of your day everyone if you want to join me later So I'll be back tonight at 7. Have a great day and I'll see you then. Bye. What's better than a well marbled ribeye sizzling on the barbecue?

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